F3 New Orleans

Tag: PVC

  • Goldmine Valentines – from Bolt

    YHC put out the call to bring life back to our fledgling AO as Shrove Tuesday led right to Ash Wednesday—time for sacrifice and repentance to begin along with sweethearts and amoré; 4 other pax heeded the call, with Rev’s HC including a caveat to run.

    Warmorama featuring the requisite song but with more S&M than usual: sun salutation with forward folds, figure 4 squats, tie fighters alternating legs/direction, OH/seal claps, self love, Abe SLOWgodas.

    The thang: morning calls followed by a slowsey to JPAX with a change in MOT at each light: KnOT, high knees, lunge, karaoke each direction, mosey.

    10 burpees OYO, mosey to get coupons for Valentines pairings: 2 consecutive exercises 14 reps each (channeling my inner Rudy with number play—2/14, get it?!) x 3 rounds with 10 blockees between each round.
    1: curls + pull throughs
    2: Kettle bell swings + Big Boys (coupon)
    3: lying on back, move coupon with outstretched arms from above the head to above chest and sit up in a single motion

    3/2/1s: 3 minutes of LBCs, 2 minutes of chest press, 1 minute of squats, 30
    seconds rest between each exercise keeping track of reps (Bolt 148 LBC, Space Cowboy 90ish chest press and 50ish squats).
    Indian frisbee run back to flag: last guy throws frisbee to lead runner and a catch results in thrower running to front while catcher hands it back to the new last guy who continues the cycle non-stop. A missed catch requires 5 burpees from all pax before thrower can advance to front—needless to say, we did many burpees to get back to the flag. COT.

  • The Hill’s have Bearcrawlers – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    OMB
    Wife pleaser
    Flutter kicks
    Imperial Walker
    Mosey to the hill
    11’s BBS bear crawl Merkins lunge
    Mosey to gym steps for calf raises
    Mosey ba k to the field for Bocci ball winner names the exercise
    COT

  • Ruck-Run, or KnOT – from Kenna Brah

    4 Rucked
    A few others ran
    A few others KNOT’d

  • Like a Virgin – from Space Cowboy

    Thankful for the opportunity to be VQ and I am looking forward as Q for future beat downs. We even had a special “Uptown” guest @gabrielle who EH’d and brought me in as a FNG at KennaRidge back on Nov 15. I appreciate all of the support.

    Started on time with Disclaimer
    Mosey to playground
    Special guest was late so burpees x3 for all PAX

    Warmerama IC
    Slow Squats x 10
    High Knees x 15
    Toy Soldiers x 10
    Forward lunges x 10
    Forward Circles x 15
    Backward Circles x15
    Seal Claps x 10
    Chinooks x15
    Hillbilly’s x10
    Plank Walk Outs x5

    Mosey to JPAX
    Round 1 – 6 min AMRAP
    Merkins x 12
    Dips x 12
    Shoulder Taps x12
    Burpees x 12
    Run up JPAX stairs down ramp

    Round 2 – 6 min AMRAP
    Air squats x 12
    Forward lunges x12
    Box jumps x12
    Mountain Climbers x12
    Run up JPAX stairs down ramp

    Round 3 – 4 min AMRAP
    Dips x12
    Box jumps x12
    Shoulder taps x12
    Air squats x12
    Run around JPAX pebble pond

    Mosey back to Playground
    Superman with Extensions x10
    Peter Parkers x10
    Parker Peters x10
    Captain Thors x10

    Round of Mary: Crunchy frog; Tin Snips; BBSU; Penguins; Reverse planks with leg lifts; 3 count plank holds; wife pleasers

    COT
    Announcements
    Intentions: Wedding Planner’s daughter, Big Willie’s mom, War Eagle’s new baby daughter
    Prayer

  • Around DaHeartened by the enthusiastic showing of faithful HIM’s, YHC lead the PAX on a bisk mosey to the RockPile for Warmups SSH Imperial Walkers Side Lunge Stretch Arm Circles High Knees/ButtKickers MAIN THANG we toured the Metry Track, stopping at points of interest along the way. Start with med/large rocks #1 3 Sets 10 OHP 10 Curl 10 Row 10 SUMO Squat Leave Rocks as we found them #2 Mosey to the hill BearCrawl UP/Over 20 4ct SSH 4x Take a 30 ct while Hawg regailed us on the history of F3 in our region. #3 On stadium Seats Incline MErkins starting at 1, advance to next step 2, 3, etc all the way to the top Derkin 9,8,7 etc to the bottom 30 ct as Hawg continue to dig up treasured memories or the F3 Nola birth story. #4 At Playground 5 PULLUPS 10 L/R Step ups 3x Hawg continued …. #5 Under a shelter – using the tables On your back, legs over the edge, Low/High leg raises, 20ct People Chair on the poles, 30 sec ON the table, face down, rev leg lifts, 20 CT 3x And Hawg continued the story…. Mosey back to the flag for a short Turkish Getup lesson, then COT. Woild – from Kenna Brah

    October2014

  • The Spirit of Pai Gow – from Charmin

    Mission: To embrace the grind, push each other, and conquer the Knees Over Toes (KOT) challenge with the indomitable spirit of Pai Gow guiding our way.

    The Thang:
    Bolt, Triple Shift, and Macgiver took the lead, demonstrating proper KOT form. Knees over Toes is not just an exercise; it’s a mindset.

    Meanwhile, Charmin, PVC, Frac, and Mahatma hit the pavement, pounding the ground with the spirit of Pai Gow directing their every step. The streets became our battleground, and with each stride, we embraced the challenge ahead.

    The gloom was alive with the sounds of encouragement, banter, and laughter. Mahatma, bundled in a hoodie that seemed to defy the laws of physics, brought his unique blend of humor to the group, lightening the mood even as we pushed ourselves to the limit.

    Charmin, ever the beacon of positivity, kept spirits high with his infectious energy. PVC’s determination was palpable as he ran alongside, pushing the pace. Frac, true to form, cracked jokes and shared stories, creating an atmosphere of camaraderie.

    Triple Shift and Macgiver, leading the KOT charge, inspired us all with their dedication. Bolt, with his unyielding resolve, exemplified the essence of F3 – pushing ourselves beyond our perceived limits.

    COT (Circle of Trust):
    As the PAX gathered in the COT, we reflected on the challenges faced and conquered. The Q reminded us that F3 is not just about the physical, but also about the mental and spiritual growth we experience together. The bonds forged in the gloom are as enduring as the sweat-soaked shirts we left behind.

    We closed with a prayer of gratitude, acknowledging the strength we find in each other and the privilege of being part of a brotherhood like no other.

    As the sun began to rise, we departed with tired bodies, uplifted spirits, and a sense of accomplishment. Until next time, under the watchful eye of Pai Gow, we’ll continue to sharpen each other and thrive in the challenges that lie ahead.

    Aye!

  • Run, Run, and run more – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    the old man bogey
    Wife pleaser
    Flutter kicks
    imperial
    Walker

    11’s Merkins run the steps BBS run down the ramp

    Variety of exercises on Pad with timer being a runner to the can with 3 squats

    COT

  • 11’s to stay warm – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    the old man bogey
    Wife pleaser
    Flutter kicks
    imperial
    Walker

    Mosey
    Donkey kicks calf raises

    Mosey
    Dips step ups

    Mosey
    11’s Merkins bear crawl bbs lunge

    Mosey LBC

    COT

  • 11’s is always a winner – from Kenna Brah

    Warm Ups
    Arm Circles F/B/OH/Seal
    Twists
    Toy Soldiers
    MM Pooper Good Morning
    SSH

    Route 66
    1st Leg – Lunge Between Lamps then 1-11 Merkins
    2nd Leg – Bear Crawl between Lamps then 1-11 Squats
    3rd Leg – Karaoke to Hand Release between maps – 1=11T Merkins
    4th Leg – Share Leadership – Sua Sponte
    ———–